24-02-2020

FITNESS

STRENGTH
3 sets of:
5 deadlift deficit
8 lateral front rack box step up ( each leg )

SKILL: squat snatch

WOD
Team of 2

Buy in: 60/50 cal bike
3 rounds of :
*10 squat snatch ( 70/45)/(60/40)/(50/35)
20 synchro burpees
Cash out: 150 du/300 s.u

*every round increase 10 reps

BURNOUT

TEAM OF 2

FOR TIME

3 ROUNDS
40 slamballs
30/24 calories row
20 goblet squat
10 jumps over partner(each)
CAP 13′

REST 2′

3 ROUNDS
40 goblet lunges
100 DU/200 jump rope
20 syncronized burpees
20/16 calories ski
CAP 13′

FOR TIME
100 medball partner sit ups